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Old 03-28-2013, 12:17 PM   #721
Marcus Allen
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Re: 1000 CFT and 185#

Still sorting out the schedule, life is busy...

Yesterday I had to do my work performance test, its a fun 30min cruise.

All done with a 50# weight vest.

3x 5min treadmill test at 2mph
8% elevation, 10%, 11%

Then 30min
2x 2 12" step up and down
10' crawl
3x 5 rung ladder climb
165# lift from the ground
12' balance beam down and back
10 toe touches
10 squats
once during the 30min you must shoulder and lift 125#(pivot bar, weight rack)

once during the 30 min you must do a 30' sled push and pull with 85# sled

every other round you must pick up an 85# barbell, carry it 20' and set it on a 36" shelf, then carry it back

I completed 9 full rounds.
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Old 03-28-2013, 12:19 PM   #722
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Re: 1000 CFT and 185#

today Open WOD 13.4

completed round of 3, 6, 9 reps. +12 clean and jerks

48 total reps.

have a great day!
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Old 03-29-2013, 09:58 AM   #723
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Re: 1000 CFT and 185#

Some Ido Portal mobility work to warm up

5x- Complete AMRAP in 2 min, rest 5min between rounds

5 wall walks
10 burpees
10 jump squats
10 clapping push ups
run 200m

reps as follows
28, 20, 22, 27, 27, 25

basically into the push ups

have a great day!
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Old 04-01-2013, 08:05 PM   #724
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Re: 1000 CFT and 185#

Test Day

WU with Ido Portal FLorieo session 1(easy)

Test:
Max box jump 38.5"
Max Standing Broad Jump 93"
Max pull ups 1min 22
Max DUs 1min 59
500m row 1:38

have a great day!
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Old 04-06-2013, 09:04 AM   #725
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Re: 1000 CFT and 185#

Ido warm up light

Open 13.5
45 reps

have a great weekend!
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Old 04-07-2013, 09:31 PM   #726
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Re: 1000 CFT and 185#

Ido shoulder stability
Ido squat fix
1 round Ido's Floreio #1

Ground to Overhead EMOM
10x2

I did Power Snatches at 115# no failed reps

have a great night!
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Old 04-08-2013, 09:17 PM   #727
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Re: 1000 CFT and 185#

jump rope, mobility warm up, hamstring work

20 minutes to work to a heavy DL single
135x5
225x3
275
315
345
375(f)
365

Conditioning
20-16-10
24kg KB snatch
HSPU
T2B

forgot to check but I think my time was around 11:30

have a great night!
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Old 04-14-2013, 08:15 AM   #728
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Re: 1000 CFT and 185#

A bit remiss in posting. Had a nice snatch work out a couple of days ago. and a decent squat session as well.

Today...
general mobility warm up
clean warm up

“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

10:50 with a blue band for dips. D@m# dips!
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Old 04-15-2013, 10:06 PM   #729
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Re: 1000 CFT and 185#

I am going to start using quite a bit of Ido Portal stuff. My plan is to do mobility and BW strength one day, Oly strength, 5-10min MetCon the next. I hope to alternate between those two regardless of actual days in the gym. We'll see...

Tonight
warm up
shoulder prep
squat repair
scapular work

Ido's basic gathering sequence: frog stand-tripod-headstand and down x5

EMOM x10min 1 strict ring pull up

10min free movement- focused on rolls and various straight arm supports


have a great night
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Old 04-16-2013, 08:33 PM   #730
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Re: 1000 CFT and 185#

Airdyne jump rope wu

shoulder mob work
scapula work
squat repair

10min skin the cat work

10min AMRAP
15 burpees
10 power cleans @135#
2min rest
5min AMRAP
20 T2B
5 box jumps @30"

106 reps in clean/burpee
50 reps T2B/BJ

shoulder stretches, ankle stretches, hamstring work

have a great night!
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